Category Archives: Medium (< 15 min)

< 15 minutes

Back Squats then Row, Push Press and Step Ups

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Part 1 – Take 15 minutes and work up to a heavy

  • 6 x Back Squat at a heavier weight than on Nov 9

Part 2 – Then every 3 minutes for 9 minutes

  • 10 x Back Squat @ 55-60% from Part 1

Then 3 rounds for time (modified CF New England WOD from Nov 19)

  • Row 40 calories
  • 20 x Single Dumbbell Push Press @ 16kg (10 per side)
  • 10 x Single Dumbbell Step Ups @ 16kg (5 per side)

Results: Nov 9 got to 165lbs. Today 185lbs. Part 2 – 110lbs. Metcon 14:08 (Did half the reps on one side then switched to the other).

Deadlifts and HSPU then Row 500m

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Fart 1 – Take 15-20 minutes and work up to a heavy

  • 5 x Deadlift

Part 2 – A modified version of the Dennis O’Berg WOD from Wodwell…

EMOM for 14 minutes of

  • Even Minute 8 x Handstand Pushups
  • Odd Minute 10 x Deadlift @ 65-75% of part 1

Finisher, for time (and benchmark)

  • Row 500m

Results: Part 1 – 235lbs. Part 2 – used 165lbs. 500m in 1:52.

Core Work and Bench Press then Pullups and Pushups

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Core Work, 3 rounds, resting as needed between rounds

  • 6 x Alternating Single Leg Toe Touch (3 per side)
  • 3 x V-Ups
  • Repeat for 3 sets

Part 1 – Take 15 minutes and work up to a heavy

  • 5 x Bench Press

Part 2 – Then every 3 minutes for 9 minutes (3 sets)

  • 10 x Bench Press @ 60-65% of Part 1

Then AMRAP in 10 minutes of

  • 1, 2, 3, 4 … x Strict Pullups
  • 2, 4, 6, 8 … x Pushups

Results: Part 1 – 165lbs. Part 2 – 105lbs. Metcon – 8 rounds plus 3 reps. Upper body is done!

Back Squats then Front Squats, Power Cleans, S2OH and Burpees

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Continuing with the program from Repwerks.

Part 1 – Take 15 minutes and work up to a heavy

  • 5 x Back Squat

Part 2 – Then every 3 minutes for 9 minutes (3 sets)

  • 10 x Back Squat @ 55-60% of Part 1

Then 5 rounds of 2 minutes on/1 minute off of (score total burpees)

  • 12 x Deadlift @ 95lbs
  • 9 x Hang Power Clean @ 95lbs
  • 6 x Shoulder to Overhead @ 95lbs
  • AMRAP Burpees over the Barbell

Results: Part 1 – 175lbs. Part 2 – 115lbs. Metcon 10-8-6-6-1 Burpees. 95lbs may have been a bit too heavy, would have been nicer to have been more consistent.

Deadlifts then Kettlebell Swings and Double Unders

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Continuing my RepWerks program to build strength back…

Part 1 – Take 15 minutes and work up to a heavy

  • 3 x Deadlift

Part 2 – Then every 3 minutes for 9 minutes (3 sets)

  • 5 x Deadlift @ 75-80% of above

Then AMRAP in 10 minutes of (inspired by this Street Parking WOD on Instagram)

  • 5 x Kettlebell Swings
  • 20 x Double Unders
  • 10 x Kettlebell Swings
  • 20 x Double Unders
  • 15 x Kettlebell Swings
  • 20 x Double Unders
  • … until time finishes

Results: Part 1 – 225lbs. Part 2 – 170lbs. Metcon 7 rounds plus 13 reps (completed round of 35 KBS.)